2026-11-07

• Overview: This descending-round workout keeps the run and power snatches the same every round while the third movement changes. Expect the shoulders, grip, and lungs to be the primary limiting factors.
• All runs should take about 1:00 to complete.
• Power Snatches: Choose a light barbell you can cycle for 10 reps unbroken when fresh, and in sets of 5+ reps throughout.
• V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
• Lateral Burpees Over Barbell: Chest and thighs must touch the ground at the bottom. A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
• Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed.
• Intended Intensity: RPE 6-8
• Target Loading: Light (35-45%)
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 15-18 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)

• This is a power snatch workout. You'll be completing 60 reps total. Approach the other movements in a manner that allows you to have strong outputs on each set of snatches.
• What we don't want to see is you going so hard on the runs that you're gassed for the snatches. Run at a controlled pace that allows you to transition immediately into the snatches, always being able to cycle at least 5 reps at a time.
• Use the v-ups to control your breathing before heading back to the run. Focus on keeping your low back pressed into the floor and think “ribs to hips” as you fold up into your V.
• Stay low during the lateral burpees over the bar. There is no standard to stand up tall during your reps.
• You may want to break up your final set of snatches a bit more than normal in order to save your grip and pulling muscles for the final big set of strict pull-ups.

200 METER RUN

• 250/225m Row
• 200/180m Ski
• 12/10 Calorie Echo Bike
• 500/450m Bike Erg
• 1:00 Moderate Effort on Treadmill/Runner
• 16 Shuttle Runs (1 rep = 10m)

POWER SNATCH

• Reduce Loading/Reps
• Single or Double Dumbbell Power Snatch
• Single or Double Dumbbell Hang Power Snatch
• Kettlebell Swings, 35 / 26 lb
• Power Cleans

V-UPS

• Reduce Reps
• Alternating Single-Leg V-ups
• Tuck Crunches
• Sit-ups
• Hollow Rocks

LATERAL BURPEES OVER BARBELL

• Reduce Reps
• Lateral Burpees With Step Over
• Regular Burpees
• Same Calorie Row, Ski, or Bike Erg
• 30 Air Squats

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-ups
• Kipping Pull-ups
• Jumping Pull-ups with Controlled Descent
• Ring Rows
• Dumbbell or Barbell Bent Over Rows

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[TEAMS OF 3 VERSION]:
3 Rounds:
200 Meter Run (Together)
30 Power Snatches
15 Synchro V-ups

Directly into...

2 Rounds:
200 Meter Run (Together)
30 Power Snatches
15 Synchro Burpees

Directly into...

1 Round:
200 Meter Run (Together)
30 Power Snatches
45 Strict Pull-ups

Barbell: 75 / 55 lb

Time Cap: 30 Minutes

• Notes: Run the 200m together each round, taking about 1:00. One athlete works at a time on the snatches and pull-ups, splitting reps however you like. Synchronize the v-ups at the top and the burpees at the bottom.
• Target Score: 20-25 Minutes

400m Easy Run
10 Sit-ups
10 Burpees
10 Kipping Swings
25 Band Pull-Aparts

5 Empty Barbell Snatch Grip Deadlifts
5 Empty Barbell Hang Snatches
5 Empty Barbell Power Snatches
Build to Workout Weight

1 Round at Workout Weight:
200m Run
4 Power Snatches
4 V-ups
4 Lateral Burpees Over Barbell
4 Strict Pull-ups